Pan Seared Salmon

A Pan Seared Salmon fillet is delight all year round. Serve as a main dish. Accompanying a light salad during the summer for al fresco and with boiled potatoes and veg during the winter. Don’t forget the slice of lemon. This salmon is cooked within 10 minutes and only needs minimal preparation. All in all a healthy dish that is full of flavour and style.

I like to add a little drizzle of honey after I have turned flipped the fillet over as it creates a mild sweetness and a lovely crust. Alternatively try creating a simple Salmon Marinade for an amazing intense flavour. I find it best to serve marinated salmon with rice or pasta using the leftover marinade as a sauce or dip.

Pan Seared Salmon

A lovely quick to cook protein that is jammed with flavour, aroma and appearance.

4.74 from 75 votes

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Course: Main Dish, Salad

Cuisine: British

Keyword: Fast, Fry, Healthy, Salmon

Prep Time: 5 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 15 minutes minutes

Servings: 4 People

Calories: 273kcal

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Ingredients

 

• 4 large salmon fillets
• 1/2 tsp salt to taste
• ½ tsp ground black pepper to taste
• 1 tbsp extra virgin olive oil

Instructions

• Place the salmon fillets on a chopping board and season with salt and black pepper.
  4 large salmon fillets, 1/2 tsp salt, ½ tsp ground black pepper
• Place a frying pan/skillet over a medium high heat and add the extra virgin olive oil.
  1 tbsp extra virgin olive oil
• Once piping hot, add the salmon fillet, skin side up. Cook until the salmon has turned a lovely golden colour and has a slight crisp to it. Normally 4 – 6 minutes.
• Reduce the temperature to medium.
• Flip the salmon fillets over to the skin side and cook for about another 4 minutes or until its cooked to how you like it.
• Remove from the pan and serve hot or cold.

Notes

Ideally the salmon fillet should weigh about 6 oz/170 g  and be at least an inch thick. If they are smaller then consider using two smaller fillet per person.

Nutrition

Calories: 273kcal | Carbohydrates: 0.2g | Protein: 34g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Cholesterol: 94mg | Sodium: 366mg | Potassium: 836mg | Fiber: 0.1g | Sugar: 0.003g | Vitamin A: 69IU | Calcium: 22mg | Iron: 1mg